By Tricia Mann

Many people spend a week or two and thousand of dollars visiting luxury detoxification spas specializing in healthy foods, colonics, yoga, massage and spiritual revitalization. However, you don’t have to spend thousands of dollars to visit a detox resort, you can do your very own detox-cation with this plan that I created with Patricia Smith, registered nurse and nutrition expert.

Before we get down to the nitty gritty, you do not have follow every detail of this plan to a “T”. Most true detox plans can be uncomfortable and highly restrictive. If you detox some, which you definitely will with this program, it is better than not detoxing at all. I also wanted this to be fun, so it is something you will actually enjoy. Hopefully, this program can educate you and lead you to making more healthy choices long term. In my opinion, that makes it a better detox. Even if you just follow this plan for one day that is a good thing.

Why detox?

We build up toxins from our exposure to environmental pollutants in the air, water, and food that we consume. Build up of these toxins can leads to many disorders in the body and can leave us feeling tired and sluggish. It can also cause our skin to look stressed and cause us to gain weight or hold on to excess weight. It is important that we rid these toxins from our bodies and make changes to our daily lifestyles in order to increase longevity and restore our energy.

Seven-Day Detoxification Program

Created by Patricia Smith- Registered Nurse and Nutrition Expert

The purpose of the Seven-Day Detoxification Program is to increase the efficiency of the digestive system by stimulating the organs responsible for cleansing and elimination. Performed sensibly and at select intervals, detoxification regimes can help an individual acquire and maintain good health.

The program will focus on the dietary aspects of the detox process such as reducing the intake of toxins and improving the way the body eliminates waste products. Adjunctive therapies are encouraged such as deep breathing, meditation and spending time in nature. Gentle exercise such as yoga, tai chi and leisurely walking are also encouraged throughout the program. Dry brushing and massage with herb infused oil aids in detoxing through the skin. Bathe in warm Epsom salts and journaling before bedtime to encourage a sound sleep. Candles, calming essential oils, calming herbal teas and low wattage light help to promote relaxation.

Symptoms that will be alleviated by detoxing: bad breath, body odor, headaches, muscle tension and soreness, achy joints, fluid retention, gas and bloating, excess weight, skin rashes and itchiness, sleep problems, food cravings, constipation, irritability, and PMS.

*Please be sure to consult your doctor before making any changes to your diet or exercise routine. These are foods and guidelines are not designed to cure any illness or treat any disease.

Foods To Avoid

• Alcohol -depressant/diuretic
• Animal protein- high in purines which cause inflammation/saturated fat
• Caffeine- stimulant/diuretic
• Corn- genetically modified
• Sugar – acidifies blood/spikes insulin. If necessary use agave nector or stevia as a sweetener
• Prepared foods – high in sodium/preservatives
• White foods such as flour and rice – high glycemic index/spikes insulin
• Soy – if genetically modified,
• Salt- retains water/increases blood pressure. Try using sea salt, if you need to salt something.
• Pasta and bread- if they contain gluten which irritates the colon and causes inflammation
• Dairy – contains casein which is a known allergen/produces mucus
• Eggs – high in cholesterol
• Bottled juices- even if no sugar is added, they are high in natural sugars due to the removal of the fiber
• Soda- empty calories/high in artificial sweeteners and sodium
• Peanuts-highly allergenic
• Refined oils and hydrogenated fats- raise cholesterol/increase viscosity of blood
• Chocolate- high in alkaloids/stimulant/saturated fat
• Do your best to eat organically grown produce. The twelve foods with the most pesticides are potatoes, pears, nectarines, celery, apples, bell peppers, cherries, spinach, strawberries, raspberries, grapes and peaches.

Detox Superfoods

Try to consume the following foods as often as possible

Parsley, onion, garlic, brown rice, salad greens, seaweed, broccoli, apple, asparagus, carrot, fennel, ginger, lemon, artichoke, cranberry, quinoa, millet, amaranth, tomato

Shopping List

• Fruits-All
• Vegetables-All
• Legumes/Beans/Sprouts-black-eye peas, garbanzo, lentil, lima, navy, pinto, kidney, adzuki, mung, alfalfa
• Nuts/Seeds-almond, brazil, cashew, sesame, sunflower, walnut, pumpkin,
• Herbs/Spices-All
• Fish (if you must eat animal products, choose low mercury); tilapia, haddock, flounder, trout, scallop, squid
• Beverages-herbal tea, rooibos tea, vegetable juice, diluted fruit juice, filtered water
• Non-dairy milks- rice, almond, hemp, soy (non-GMO)
• Oils/Vinegars-cold pressed extra virgin organic olive, non-toasted sesame, walnut, unfiltered raw apple cider

The Program Guidelines

Begin eating before 9 am, have lunch before 3 pm and eat dinner before 7 pm. Nothing should be consumed after 8 pm so the liver has the chance to begin detoxification.

Eat Daily

• 1 gallon filtered water in-between meals.
• Begin day with 16 oz glass of warm lemon water.
• 1/2c wholegrain such as brown rice, millet, quinoa, amaranth
• 4 oz protein such as fish, soy, lentils, beans
• 4 servings fruit. E.g. 1 small apple is a serving
• 2T of fat of nuts/oils. You can make a salad dressing or eat nuts (which are mostly fat)
• 1 clove garlic by mincing it into salad dressing.
• 5 oz dark green leafy vegetables. Have a green smoothie since it is best way to get green leafy vegetables.

The Meal Plan (Sample Day)

Breakfast:

Green smoothie- blend 2 pineapple spears, 1 small banana, 1 kiwi, 2.5 oz leafy greens, 4 oz water

Morning Snack:

1T raw almond butter, small apple

Lunch:

Salad- romaine lettuce, fresh basil leaves, minced parsley, thinly sliced red onion, cherry tomatoes, cucumber, celery, yellow pepper, carrot, sprouts with dressing (blend lemon juice, 1 garlic clove, reconstituted sun dried tomatoes, ½ red pepper)

Afternoon Snack:

Crudités (broccoli or cauliflower florets, sticks of carrot, celery, cucumber, zucchini, pepper (not green), radish) with hummus-in a food processor combine 1.5c cooked garbanzo beans, 2 cloves garlic, 2t water, 2 T tahini (sesame seed paste), 1T olive oil and juice of 1 lemon

Dinner:

Vegetable stir-fry with choice of tofu or portabella mushrooms-heat 2 T low-sodium veggie stock in a wok and stir-fry for 2 minutes 4 chopped scallions, 2 crushed cloves of garlic, 1 inch piece grated ginger root and ½ red chile pepper with seeds removed. Add 5 cups vegetables of choice and cook 4 minutes. Add 8 oz package of firm cubed tofu or 2 large Portabella mushrooms and cook for 2 minutes. Add juice of 1 lemon and ¼ c water then stir in 2 t sesame oil. Can be served over brown rice.

Comfort Food Substitutes

• Substitute Enoki Mushroom for pasta. Try making a fresh marinara using your food processor with garlic, onions, tomatoes, and fresh basil
• Garlic and cauliflower inside of mashed potatoes.
• Cucumber rounds make great cracker. Try them with hummus or baba Ganoush on top.
• Kale chips instead of tortilla chips or pop corn. They make a great snack and are much less calorie dense than nuts.
• Cashew cheese instead of cheese. Here is a link to a great recipe: http://chocolateandzucchini.com/archives/2008/11/raw_cashew_cheese.php

Supplements

• Flax seed (omega fatty acids): buy whole seeds and grind fresh in coffee grinder. Flax is highly unstable and will turn rancid quickly. Store in refrigerator. 1T is a serving

• Herbs: Milk Thistle (liver detoxifier) 120-160 mg 3 times a day, Dandelion (stimulates gallbladder/diuretic) 500mg twice a day

• Vitamin D3 (bone health/calcium metabolism): 2000 IU/day, coenzyme Q10 (energy production/antioxidant) 50-100mg daily with food

• Kelp and blue green algae (chlorella/spirulina)(antioxidants/fatty acids/proteins/vitamins/minerals/enzymes) 500-1500 twice a day with food

• Probiotics (acidophilus): follow package directions and take on empty stomach

• Psyllium powder (bulk laxative): take 1-2T per 8 oz filtered water twice daily. Be sure to hydrate accordingly by drinking 64 fluid ounces of filtered water over the course of the day

Helpful Tips

• Drink fresh juice or soup when you feel weak or hungry
• Eat something every three hours or less
• Start on a Thursday as detox symptoms will most likely hit by the weekend (symptoms can be in the form of a headache, itchy skin, fatigue)
• Increase water and psyllium if a bowel movement is not achieved at least once daily
• Rest if you are tired and eliminate, or greatly reduce, in your life the following: television, newspapers, magazines, radio and computers. Read for pleasure.
• Reduce exposure to household chemicals, cosmetics, nail lacquers and removers

Reintroduction of Foods

Slowly reintroduce food groups back into the diet. Keep track of any symptoms as you may have an allergy or intolerance to certain foods that could not be pinpointed before the detox.

Other things to add to your detox:

Why not reward yourself for your detox efforts by ending your detox-cation with a weekend get away to a resort or a spa day. Just because you can’t afford a week at detoxification spa doesn’t mean you can’t at least spend a night at a get away or treat yourself to a massage. Many spas offer detoxifying wraps, which can aid in the elimination process.

A great detox product for home care is Decleor Slim Effect Aromessence. This uses 100% pure essential oils such as grapefruit, which are know for their detoxifying effects. You can apply this all over your body day and night. The aroma of grapefruit also helps with feelings of nausea.

Hot yoga is extremely detoxifying. Start taking daily classes in Birkram, Power Vinyasa, or Hatha style to enhance your detox experience.